
r o K^ 



Health 
Strength 

and 
Symmetrical 
De^delopment 

fulfill 



WILLIAM 

A N N A L 
DUNCAN 




VIM PUBLISHING 
COMPANY :: 500 

Fifth Avenue 
NEW YORK 



Copyrighted by 

Vim Publishing Co., 

1904. 




I 




C^'-«^0^^ ^S^?- 




•<i^^^<^utf«.#<^ 



BAG PUNCHING 



FOR 



Health, Strength 
and 

Symmetrical Development 

BY 

WILLIAM ANNAL DUNCAN 



Completely Illustrated 

WITH 

Original Drawings by the Author 



VIM PUBLISHING CO. 

500 FIFTH AVENUE 

Corner of Forty-second Street 

NEW YORK 

U. S. A. 



BRARY of CONGRESS 
rwo Coplds Received 

DEC t 1904 

Copyright Entry 

COPY B. 



^l^//3^ 



:z)s 




Si-^ 



PREFACE 

My excuse for another book on bag-punching is, first, that I 
was asked to write it, and, secondly, because in all the literature 
on the subject that has come under my observation, I find these 
serious objections : 

While the instructions are clear and concise, the illustrations 
are not so easy to figure out; they consist of half-tone photos of 
a model placed in a rigid position, and are expected to explain a 
very intricate maneuver: this, it seems to me, would prove quite 
a task for a novice. 

To overcome this I have made a set of drawings with diagrams 
to explain each move, from a jab or swing to the most difficult 
combination. 

At first I tried to find an artist who knew enough about bag- 
punching to be able to grasp my ideas regarding positions, etc., 
and after several failures, started at it myself, without photos, 
models or any paraphernalia, except pen, ink and paper. The 
drawings are therefore merely sketches from memory. I am 
ready to admit that I am more athletic than artistic ; never- 
theless I think the figures are anatomically correct, and feel sure 
that a little study will make the movements clear to anyone. 

The Author. 
Atlantic City, September 15, 1904. 



SUGGESTIONS 



When exercising wear as little clothing as possible, unless you 
wish to reduce weight; if so, wear a suit of heavy underwear 
and a heavy wool sweater. Use the single blows only, put all 
your strength into them and work rapidly, meanwhile dancing 
around the bag. 

Work until the muscles are tired, then rest a minute or two. 
Never exercise continuously until you are exhausted. 

Between rounds make it a point to breathe all the fresh air 
your lungs will hold without actually straining. Don't try to 
swell up like a balloon at one inflation, but exercise your lungs 
moderately and regularly, as you would any other portion of 
your anatomy, and they will soon develop strength and a capacity 
that will surprise you. 

Special attention should be paid to the preceding exercise, as 
good lungs are of more value than the most powerful muscles 
in tb.e world. You frequently hear of some great athlete dying 
of consumption ; in every case this is caused by neglecting deep 
breathing for other more showy but less useful exercises, or by 
taxing the lungs beyond their capacity. 

A man with superior lung power will in every case outdo an op- 
ponent with muscular strength almost twice as great as his own. 
This is due to his staying powers. 




BOXING POSITION. 



HEALTH AND STRENGTH 9 

Of all the wrestlers touring this country with theatrical com- 
binations at the present day, none weigh more than 185 pounds ; 
nevertheless they meet men weighing from fifty to one hundred 
pounds heavier than themselves, and invariably win in a few 
minutes, simply because the other fellow's muscles will not work 
after his wind is gone. Keep this in mind, and develop the bel- 
lows, at least, as well as your muscular system. 

Always exercise in a well ventilated room, work hard, and get 
over with it. Don't let it drag along and become monotonous, 
but put plenty of ginger into every move. 

Be regular, as very little can be gained unless you are con- 
scientious, and get right down to business. 

After exercising, take a cold shower, sponge or tub bath. If 
it is just before bed time, however, a warm bath is preferable, 
as it is more soothing, and has a tendency to make you sleep 
quickly and soundly. Never exercise until, at least, one hour 
after a meal. 

Drink plenty of pure, cool water (not ice water). If you 
work hard, eat three good, plain substantial meals each day, and 
you will soon have that which rightfully belongs to you — Perfect 
Health and Strength. 



lO 



HEALTH AND STRENGH 




I. Straight Left. — Take boxing position. Left foot forward, 
strike straight from shoulder with left hand. Let bag rebound 
once and repeat. 



HEALTH AND STRENGTH 



II 



II. Left Swing-. 
— Take same 
position as No. 
I. Left foot 
well forward. 
Weight of body 
on right leg. 
Draw left hand 
back to hip, palm 
up. Swing for- 
ward, and as arm 
goes forward ro- 
tate wrist until 
palm is down at 
moment of strik- 
ing the bag. 
Let bag rebound 
once and repeat. 




12 



HEALTH AND STRENGTH 




III. Straight Right. — Position No. i. Left foot well forward. 
Weight of body on right. Strike straight from shoulder with 
right hand. As blow proceeds, let weight shift to left foot, rising 

Let ball rebound once and repeat. 



•on ball of right foot 



HEALTH AND STRENGTH 



13 




IV. Right Hook. — Boxing position No. i. Draw right hand 
back to shoulder, elbow at hip. Swing arm forward with elbow 
bent. Step in close as blow lands. Let bag rebound once and 
repeat. 



14 



HEALTH AND STRENGTH 




V. Right Swing. — Boxing position. Draw 



right 



back to 



shoulder. Weight on right foot. Swing forward with arm ahnost 
fully extended. Shift weight from right to left foot as blow pro- 
ceeds, and rise on ball of right foot. 



HEALTH AND STRENGTH 



15 




VI. Straight Arm Swing. — Face bag. Left arm extended, 
palm down. Strike bag with wrist, let it rebound and meet it on 
return with back stroke, arm still extended. Repeat with right. 
Repeat with both. 

While a very pretty blow with the bag, should never be used in 
boxing. 



i6 



HEALTH AND STRENGTH 




VIL Back Hand Swing. — Boxing position. Elbow extended ; 
left hand directly in front of right shoulder, straighten arm, 
striking bag with side of hand. Let hag rebound once and repeat. 



HEALTH AND STRENGTH 



17 




VIIL Tattoo. — Face bag. Hands forward, elbows bent. 
Rotate hands around each other, alternately striking bag at each 
rotation. 



i8 



HEALTH AND STRENGTH 




IX. Alternate Right and Left Hooks. — Face bag. Strike bag 
with right hook (IV.), sending it straight across in front of you. 
Permit it to rebound once, and meet it with left hook. Repeat. 



HEALTH AND STRENGTH 



19 




X. Back Hand Swing and Follow. — Face bag. Right elbow 
forward. Right hand directly in front of left shoulder. Straighten 
right arm, strike bag with side of hand, following immediately 
with straight left ; allow bag to rebound once and repeat. 



20 



HEALTH AND STRENGTH 




XI. Left Jab ; Right Follow. — Jab bag rapidly with left hand 
half dozen times, and follow with hard right. Allow bag to re- 
bound once and repeat. Reverse movement, jabbing with right 
and follow with left. 



HEALTH AND STRENGTH 



21 




XII. Right Hook and Back Elbow. — Face bag. Hook with 
right; allow bag to swing once across the board, meeting it on 
return with back right elbow. Repeat. Do same with left, then 
alternate right and left. 



22 



HEALTH AND STRENGTH 




XIIL Forward and Back Elbow Swings. — Hand down, strike 
bag with elbow, rebound once and meet it with back swino- of 
same elbow. 



HEALTH AND STRENGTH 



23 



♦ // \ ■ ' 




XIV. Forward and Back Elbow Swings. — Same as XIIL, 
with hand up above shoulder. A very pretty combination can be 
made by shifting from XIIL to XIV. without missing a bloWo 



24 



HEALTH AND STRENGTH 




XV. Tattoo with Elbow and Hand. — Face bag. Strike with 
right elbow, follow with left hand. Continue movement without 
allowing bag to rebound across platform. Same movement with 
left elbow and right hand. 



HEALTH AND STRENGTH 




XVL Shift. — Boxing- position. Draw left hand back, pushing 
right arm and shoulder forward, raise on ball of right foot, twist 
body far to the left as possible ; suddenly shoot left hand forward, 
twisting body far to the right and drawing right arm back. The 
twisting of the body adds great weight and speed to the blow. 



26 



HEALTH AND STRENGTH 




XVII. Back Hand Swing and Follow. — Stand facing- bag. 
Strike with back of left hand, follow quickly with knuckles of 
right. Allow bag to swing across platform once; meet it on 
return with back of right hand, followed quickly by knuckles of 
left. Repeat. 



HEALTH AND STRENGTH 



27 




XVIIL Double Roll.— Face bag. Strike with left elbow, fol- 
lowing quickly with right hand. Allow bag to cross board once, 
meeting it on return with right elbow, followed quickly with left 
hand. Repeat. 



28 



HEALTH AND STRENGTH 




XIX. Triple Roll. — Start with right elbow, follow with back 
of right hand, and then knuckles of left. Allow bag to rebound 
once, and repeat movement, beginning with left elbow. 



HEALTH AND STRENGTH 



29 




XX. Continuous Roll. — Strike with left elbow, follow with 
back of left hand, then knuckles of right hand. Repeat without 
allowing bag to cross platform. Same, starting with right elbow. 
In passing from left to right, do not miss a blow. 



30 



HEALTH AND STRENGTH 




XXL Quad Roll. — Strike with left elbow, back of left hand, 
knuckles of right hand and side of right elbow. Permit bag to 
swing across board and repeat, starting with right. 

Last blow may be delivered with hand up or down as preferred. 
See Cuts XIIL, XIV. 



HEALTH AND STRENGTH 



3' 




XXII. Quint Roll. — Strike with left elbow, back of left hand, 
left side of head, knuckles of right hand and side of right elbow. 
Allow bag to swing across board and repeat, starting with right 
elbow. 



32 



HEALTH AND STRENGTH 




XXIIL upper-cut Tattoo. — Stand in close to bag, bend 
back, striking bag on further side, rotating hands as in VIII. A 
pretty combination can be made by shifting from VIII. to this 
movement. 



HEALTH AND STRENGTH 



33 



XXIV. Con- 
tinuation of 
XXIII.— From 
upper-cut roll, 
lower head, 
bring- it forward 
and continue 
movement, but 
without rotatingf 
the hands. 




l.ofC. 



34 



HEALTH AND STRENGTH 
U. 




XXV. Back Elbow Swings. — Stand with hips under bag, 
strike with one elbow, allow bag to cross board and meet it with 
the other. 

Variation : Stand under bag, bend forward, strike with outside 
of left elbow, follow quickly with inside of right elbow. Allow 
bag to cross board and repeat, starting with right elbow and fol- 
low with left. 



HEALTH AND STRENGTH 



35 




XX\'L Straight Arm Back Swing. — Same position as pre- 
ceding movement. Straighten arms, strike bag with one wrist, 
follow quickly with the other. Allow bag to cross and meet it 
from opposite side. 



36 



HEALTH AND STRENGTH 




XXVII. Pivot Blow.— Position XVI. Strike with right hand, 
follow with left, left elbow, pivot (tufn completely around), 
strike with right elbow and follow with right hand. 



HEALTH AND STRENGTH 



37 




XXVIII. Pivot Blow No. E. Face-bag.— Jab with left, fol- 
low with left back hand swing, straight right, pivot, swing 
left arm backward, striking bag with side of hand. Reverse 
movement. Allow bag to rebound once between each blow. 

Variation of XVII. Movement as illustrated in XVII. Pivot, 
allow bag tO' cross board and return to original position and re- 
peat on same side. 

This variation may be applied to Double, Triple, Quad and 
Quint Rolls. 



38 



HEALTH AND STRENGTH 




XXIX. Floor-bag. — In this form of bag punching all move- 
ments are made exactly the same as with the platform, with 
exception of front and back tattoo. 

Back tattoo is performed by a series of chops, the hands ro- 
tating as in Cut XXIX. In this exercise the bag strikes floor 
behind you ; allow it to cross to the front and meet it with series 
of upper-cuts ; this will shift to front tattoo. Alternate front and 
back. 



HEALTH AND STRENGTH 



39 




XXX. Double Tattoo. Feet and 
Hands. — Bags should be placed 
enough apart to be easily reached with 
feet and hands of operator. 

Start with tattoo of hands, sitting 
close to lower bag ; when going rapidly 
shift to feet. Lie flat on floor and start 
head-bag with hands. 

Variation of No. XXX. Either head 
or foot bag may be used separately. 
Foot bag may also be used with bag on 
both sides of the operator, making a 
combination of three. Foot bag may 
also be used with operator sitting in a 
chair, and may be used with hands and 
feet alternately. 

A number of interestingr exercises 
may be obtained by placing two flour- 
bags just far enough apart for either 
bag to strike between. This form of 
exercise, however, is very intricate and 
of very little value, except to pro- 
fessionals. 



40 



HEALTH AND STRENGTH 




XXXI. The Rotary Bag is another form of work that may 
prove interesting. Loop the string around a post, either hori- 
zontal or perpendicular. Strike the bag, causing it to swing around 
post, meet it with the other hand, reversing its direction. In this 
way all single exercises explained on preceding pages may be 
applied. 



HEALTH AND STRENGTH 



41 




XXXII, Knee tattoo. Perform front tattoo on floor bag, bring toes 
close to base of swivel, strike bag with right hand and left shin 
alternately. This may be performed while working overhead bag. 
Two bags may be use! this way by placing swivels close together, 
and to make the exercise more difficult, three swinging bags may be added, 
striking with right and left hands and forehead. This exercise is only 
used by performers who have to depend on novelties. In five-bag exercise, 
the knees may be used alternately or simultaneously. 



42 HEALTH AND STRENGTH 



i 



A'ariation of Xo. XII. Strike with back elbow, allow bag to 
rebound once, meet it with right knuckles, pivot, allowing bag to 
cross once ; meet with left elbow, allow to cross once, meet with 
left hand. Repeat. 

A^ariation of straight left. Perform exercise illustrated in 
Cut I. Bag will return past your shoulder, striking the plat- 
form back of }ou. ]\leet it immediately with right hook, allow 
it to cross to original position and repeat. This variation may 
be applied to left lead and right follow, and right lead with 
left follow. X. and XII. The back stroke may be done with 
one hand or two. 

\^ariation of tattoo action same as \'TTI., except that hands do 
not rotate. Push left elbow forward, forearm across body, left 
hand directly in front of right shoulder. Strike back hand blow 
as illustrated in \"II., followed by straight right passing under 
left hand. This may be varied by right hand passing over left. 
Reverse. 



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Chapter IX— Self-Control in the Sex- 
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Chapter X— The Ideal Sexual Rela- 
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Chapter XI— >Sexual Hygiene. 
Chapter XII— Impaired Virility. 
Chapter XIII— Venereal Diseases. 
Chapter XIV— Sexual Perversions. 
Chapter XV— Advice to Young Wo- 
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Chapter XVII— Concluding Remarks. 

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Chapter 1— The Ban Upon Sexual 
Science. 

Chapter II— The Purpose of Love. 

Chapter 111— Adaptation in Marriage. 

Chapter IV — Antagonistic Factors in 
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Chapter V— Temperament and Adap- 
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Chapter VI— The Art of Courtship. 

Chapter VII— Preservation of Love. 

ChapterVIII— The Conjugal Relation. 




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1 



Physiology 



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TRALL 



M.D, 



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This is the most exhaustive and practical treatise of this vital subject ever 
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vitality, less weakness, and more effective beings. 



CONTENTS 



Anatomical Structure. — The Various Organs Embraced 
in and Appertaining to the Sexual System. — The Ori- 
gin of Life. — Vital and Chemical Action, Properties of 
Living Matter. — Sexual and Assexual Generation, — 
Sexual Relations of Plants — Varietions of Reproduc- 
tion. — Physiology of Menstruation. — Rationale of the 
Function. — Character and Function of the Secretion. — 
Hygiene of Menstruation. — Things that Affect it. — 
Diet and Care of Body During the Period. — Effect of 
Mental Attitudes. — Bathing. — Development of the 
Bust. — Rules and Precautions. — Nature of the Ovum. 
— Conception; Signs of Pregnancy. — Duration of 
Pregnancy. — Development of the Embryo. — Child- 
Birth. — Natural Labor. — The Law of Sex. — The 
Effects of Child-Bearing. — Regulation of the Number 
of Offspring. — Regulation of Births. — Social Evil. — 
Effect of Food and Drink on Sensuality. — Sexual 
Selection. — Nature of Passion. — Love Habits of Ani- 
mals. — Love in Man. — Its Power and Variety. — Love's 
Effect upon the Moral State. — Evolution of the Mar- 
riage Relation. — Marriage, Celibacy, Polygamy.-— Sex- 
ual Hygiene. — Injurious Habits. — Sexual Health and 
General Health Linked. 



Price ^2.00, postpaid: tt/ii/t year's subscription to X/IM, ^2.2S 

Vim Publishing Co., 5«^ ^'"''^o^lh 



THE WHITELY PLATFORM 



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The difficulty with most platforms is to get them to stay up when 
put up. Some won't even go together so you can put them up — 
warped out of plumb and useless. The Whitely Platform we guar- 
antee to satisfy the most fastidious Bag Artist, and to be the best work- 
manship of its kind in the world. Steady as a rock, and absolutely true. 



PRICE, 



$4.00 



VIM PUBLISHING CO., 



500 FIFTH AVENUE 

NEW YORK 




Auto 

Clutch 

Exerciser 




HE inven- 
tor of this 
instrument 
aims at 
three marked im- 
provements over 
the other devices of 
this class. First, 
absolute noiseless- 
ness, which can not 
be had with a pulley 
machine. Second, 
doing-away with the 
necessity of turning- 
the exerciser 
around ; a little matter, perhaps, 
but one that will appeal to every 
habitual user. Third, the adap- 
tation of the pull to the precise 
action of each group of muscles, 
a feature which every physician 
and scientific worker for results 
will appreciate instantly. 

May be attached to the door, hinges, or 
suspended anywhere with two screw hooks. 

PT? Tr- V <to' "^^^^ I year's sub- rf ^ O r 
KlCt ^Z, scription to Vim, iPZ.Z^. 

Slate )iei^ht atidiueif^r/it as near as yon can ivlie7i ordering- 




VT:) 1 1 • 1 • /-> coo FIFTH AVENUE 

im rublishmg Company, ?new york = 



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W)6I I 03a 



LIBRARY OF CONGRESS 



029 714 100 4 % 



